Staying physically active can act as a drug-free antidepressant that offsets depression risk better than taking prescription medication such as selective serotonin reuptake inhibitors (SSRIs) (Prozac, Zoloft, Lexapro, etc.) to treat depressive symptoms, according to a 2023 overview of other systematic reviews.

"We found doing 150 minutes each week of various types of physical activity—such as brisk walking, lifting weights and yoga—significantly reduces depression, anxiety, and psychological distress, compared to usual care, such as medications," first author Ben Singh said in a February 2023 news release.

This meta-analysis found that about 30 minutes of moderate-intensity physical activity five days per week was associated with roughly 1.5 times better outcomes than taking pills to treat depression. That said, it's often difficult for people experiencing enervating depression to arouse enough motivation to stay physically active most days of the week.

Nevertheless, accumulating evidence suggests that small doses of relatively easy physical activity can reduce the risk of future depression if done consistently day in and day out from week to week. A recent umbrella review published in March 2024 identified an evidence-based association between low-to-moderate intensity exercise most days of the week and fewer depressive symptoms.

In an April 2024 news release about this umbrella review, senior author Lee Smith said,

"The fact that even low to moderate levels of physical activity can be beneficial for mental health is particularly important, given that these levels of activity may be more achievable for people who can make smaller lifestyle changes without feeling they need to commit to a high-intensity........

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